Program Description
Powerbuilding
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 03, 2024 12:59
- Last EditedSep 09, 2024 02:32
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Biceps
11%
Front Delts
10.4%
Upper Back
10.2%
Chest
9.8%
Lats
9.2%
Quadriceps
8.1%
Middle Delts
7.8%
Hamstrings
7.2%
Glutes
6.1%
Abs
2%
Lower Back
2%
Forearms
1.9%
Calves
1.9%
Adductors
1%
Rear Delts
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Dip (Weighted)
3
6-8 reps
-
5
Arnold Press
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
-
2
Barbell Row
4
6-8 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Bicep Curl (Barbell)
3
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Extension
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Seated Calf Raise
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
-
2
Upright Row (Cable)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Skull Crusher (Barbell)
3
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Bicep Curl (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
-
2
Chest Fly (Cable)
5
8-10 reps
-
3
Lat Pulldown
5
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6 Reps
-
2
Overhead Press (Barbell)4 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
4
Dip (Weighted)3 Sets
6-8 Reps
-
5
Arnold Press3 Sets
6-8 Reps
-
Day 2
1
Pull-Up (Weighted)4 Sets
6 Reps
-
2
Barbell Row4 Sets
6-8 Reps
-
3
Seated Row (Cable)3 Sets
8-10 Reps
-
4
Bicep Curl (Barbell)3 Sets
8-10 Reps
-
5
Hammer Curl3 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
-
3
Leg Extension3 Sets
8-10 Reps
-
4
Leg Curl3 Sets
8-10 Reps
-
5
Seated Calf Raise3 Sets
8-10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
-
2
Upright Row (Cable)3 Sets
8-10 Reps
-
3
Dip (Weighted)3 Sets
6-8 Reps
-
4
Skull Crusher (Barbell)3 Sets
8-10 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)5 Sets
8-10 Reps
-
2
Chest Fly (Cable)5 Sets
8-10 Reps
-
3
Lat Pulldown5 Sets
8-10 Reps
-